Top 10 Best Foods To Control Diabetes

Contributed By: Ravali Rangaraju

Our cravings for food never settle and will always desire to experience the joy of the delicious food items that we have already tried and never tried before. But people with diabetes have a hard time managing the diet and controlling blood sugar levels. We found not a complete but a little alternative that can help satisfy your cravings for food that you desire longer to eat and are rich in the required nutrients, minerals and vitamins that are best for the diabetic control. Check out the 10 best foods to control diabetes and lower blood sugar level. Adding these foods to your diet will help you stay healthy and control diabetes.

Leafy Greens

Leafy GreensLeafy greens that are packed fully with nutrients and are lower in digestible carbs than other vegetables are the best diet to control diabetes. Intake of leafy greens helps you control blood sugar and is not raised regardless of how many you take. Many of the leafy green vegetables are considered non-starchy vegetables. Since there are many green leafy vegetables, spinach and kale are best to take daily in your diets as they are very rich in vitamin C3 which help manage diabetes in people with type 2 diabetes. Spinach is also rich in fiber which prevents spikes in blood sugar levels. Did you know that green leafy vegetables also contain specific antioxidants which help to protect eyes from diabetic complications. You can also add collard greens, cabbage, broccoli and bok choy to your daily diet to control diabetes.

Whole Grains

Whole GrainsWhole Grains contain greater amounts of fiber and nutrients than refined white grains. Intake of food that is rich in fiber is essential for people with diabetes as fiber slows down the digestion process. Apparently, a slower incorporation of nutrients help keep blood sugar levels stable. It is said that whole wheat and whole grain are low on the glycemic index scale when compared to bread and rice which concludes that they have less of an impact on blood sugar. The whole grains you should include in your diet are brown rice, whole grain bread, whole grain pasta, quinoa, rye, millet.

Fatty Fish

Fatty FishSalmons or fish have an excellent amount of omega 3 fatty acids eicosapentaenoic (EPA), docosahexaenoic acid (DHA). It is considered a healthy addition to your diet. People with diabetes need good fat in their diet and fish is one such healthy food diet which reduces inflammation and coronary risks which are quite common in diabetes. According to an ADA report, in people with diabetes, a diet high in polyunsaturated and monounsaturated fats can improve blood sugar control and blood lipids. Some of the fish are rich in both the polyunsaturated and monounsaturated fats such as salmon, sardines, mackerel, trout and herring and to name a few. Regardless of if you have diabetes or not, fatty fish should be incorporated into your diet as it is considered one of the healthiest foods which has a plethora of benefits.

Beans

BeansBeans are known as an excellent choice for people with diabetes as it has many health benefits. They are versatile and high nutrient superfoods that can help control blood sugar levels. They are known to have an affordable source of protein, fiber and minerals. They are a source of plant based protein which can satisfy the appetite and help reduce the intake of carbohydrates. Beans are low on GI scale and are better for blood sugar control compared to any other starch foods. Beans also help with weight loss and could regulate blood pressure and cholesterol. There are a wide range of beans available in the market for people to choose from such as kidney beans, pinto beans, black beans, navy beans and adzuki beans which contain essential nutrients, iron, potassium and magnesium.

Nuts and Eggs

Nuts and EggsOther fatty foods that help control diabetes and lower blood sugar are nuts and eggs. Nuts contain high levels of fiber and are low in indigestible carbs which is said to have control over your blood sugar. Before you intake any nuts it is important to differentiate them as some of them have very high levels of digestible carbs. The nuts that are good for people with diabetes are almonds, hazel nuts, cashew nuts, Brazil nuts, macadamia, pistachio and walnuts. It is said that though they are high in healthy fats, they are still fat and shouldn’t be incorporated much in their diet. While eggs are also a great source of healthy fats which help control diabetes. Don’t settle on just eating the egg whites instead incorporate egg yolk as well since it has many nutrients which are beneficial for diabetes. Eggs can indeed improve the insulin sensitivity and decrease inflammation while simultaneously providing antioxidant benefits which help control and reduce the amount of free radicals in your body and protect against the disease.

Sweet Potatoes

Sweet PotatoesSweet potatoes have a lower GI than white potatoes which apparently makes a great option for people with diabetes as they release sugar more slowly and do not raise blood sugar much. They are rich in antioxidants, vitamins and minerals which can safely be added to a diabetic friendly diet and are also a great source of Vitamin A and Vitamin C, fiber and potassium. It is said that “sweet potatoes are a traditional treatment for diabetes that contain slow release carbohydrate and the hormone adiponectin, a combination that helps keep blood sugar levels stable.

Chia seeds

Chia seedsChia seeds which are rich in antioxidants, omega 3 fatty acids, fiber and magnesium which help reduce the risk of type 3 diabetes and other diabetic complications. It is considered a great choice for diabetes as they help improve glucose and insulin tolerance. As chia seeds are low in indigestible carbs they help lower your blood sugar levels. As a diabetic this is extremely good for healthy management. Flax seeds are also considered beneficial as they can help improve blood sugar level and decrease the risk of heart disease.

Non-starchy vegetables

Non-starchy vegetablesThis is the best food option for people with diabetes which are full of essential vitamins and minerals which help regulate blood sugar levels. One of the best food options to satisfy your appetite without having to worry about high blood sugar spikes. Artichokes, Asparagus, Avocados,Broccoli, Cabbage, Cucumber, Celery, onions, olives, mushrooms and Cauliflower and to name a few are the best non-starchy vegetables that can be added to your diet to control diabetes.

Probiotic yogurt or packed dairy products

yogurtProbiotics are the helpful bacteria that live in the human gut and improve digestion and complete health. Some researchers suggest that probiotic curd can improve cholesterol levels in people with type 2 diabetes which could also help lower the risk of heart diseases. According to a study, consumption of probiotic foods may reduce inflammation and oxidative stress and also increase insulin sensitivity.

Strawberries

StrawberriesStrawberries are one of the best foods that control diabetes. Strawberries fall into the low glycemic category as the fruit doesn’t quickly raise glucose levels and can be consumed without worrying about the spike in blood sugar. Strawberries are rich in antioxidants and known to reduce both the cholesterol and insulin after a meal. Besides strawberries you can also incorporate blueberries, raspberries and blackberries to your daily diet which apparently have lower sugar content than any other fruits like apple and banana.

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